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Go o’s

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Back Squat

SWOD:

A) Squat 5×3 @ 85%

Russian KB swing

B) EMOM 5 sets of 20 Russian KB Swings (M=1.5/F=1 Pood)

You have one minute to complete 20 Russian kettlebell swings. Follow this by one minute of rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD:

10 Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

10 Calorie Row